How to teach a child to pull up on the bar

Pulling up on a horizontal bar is one of the safest and effective physical exercises. During the pull-ups, the musculoskeletal system is strengthened, a muscular corset is formed. In addition, regular pull-ups, the pursuit of goals and the conquest of new records allows the child to cultivate endurance and strength of character. Every healthy child should be able to pull up, especially a boy. This will not only strengthen his body, but also allow to pass school standards for physical education without difficulty.

Preparing for pulling up

If you decide to teach a child to pull up, this does not mean that he wants it. And if the baby resists, he will fail. Therefore, you need to properly motivate him. Decide that starting today, the amount of pull-ups is 20 or 10 minutes of free time, which can be spent at the computer.Pull-ups can also be equated to any other promotional measures.

In order to pull up, you need a horizontal bar. It will be better if the horizontal bar is installed right in your home. This will minimize the number of excuses before classes. The diameter of the crossbar should be comfortable for the child - the baby should calmly grab the pipe.

Before you start to pull up, be sure to do a warm-up. Run in place, make light waves with your hands, elbows, and hands. Be sure to mash your back with a few bends. Roll your head to stretch your neck. Such training will help you warm up your muscles and prepare them for the upcoming load. This reduces the risk of injury, sprains, cramps.

We evaluate the physical condition of the child

1. To get started, ask your child to pull up once. To do this, he must take up the horizontal bar with a reverse grip when the palms are directed away from him. After that, the baby should try to bend their elbows a little bit. If a child lifts the body at least a few centimeters - well. So, he has a certain base of physical training,you just need to teach him the technique.
2. If the child can not pull up, ask him to just hang on the bar as much as he can. Holding one's own weight is also not an easy exercise, and if a baby holds the body for more than a minute, this is an excellent result.
3. If the child can not hang longer than 10 seconds, you should prepare it in advance. For this you need to train his hands. Buy an expander in the sports shop, which is also called a rubber bagel. His child must compress several times a day. Let the simulator lie in the hall in a prominent place. Sat child watch TV - kindly shake hands. After a couple of weeks of regular workouts, the hands will become stronger and be able to withstand their own weight.
4. To better prepare for the pull-ups, train the child’s overall physical condition. Let him run, jump, do push-ups, train muscles with small dumbbells.

These simple rules will help you to assess the strength of a child’s strength to perform such a simple, but at the same time difficult exercise, like pulling up.

How to teach a child to pull

There are two main techniques that will help your child learn to pull themselves.

Help outsider
When performing such pull-ups, you must help your son. At the very beginning, when the child still does not know how to pull up, you should not let him jump onto the horizontal bar with a jump. Great weight, coupled with the weighting of the jump, can be too heavy a load for an unprepared organism. Let the boy calmly grab the bar. To do this, either install a horizontal bar at the level of its growth, or raise the child.

The essence of this teaching method is as follows. You simply help the child, giving him the power he lacks to raise his own body. That is, the boy rises, and the adult helps him a little, slightly lifting his body. It is possible to lift the child for a belt of trousers, a basin or a waist. It is very important to find a balance in which the child will not relax and hope for help. Adult efforts should be minimal. Each time the body of the child trains more and more, and one day he will be able to raise his body on his own.

Swedish wall
For such training suitable wall or any other crossbar, imitating it. During the exercise, the baby should hang on the bar along this wall. Before starting a workout, do not forget to warm up.

To begin with, the child must pull up to the position “chin above the crossbar.” This is done using the wall bars. The child simply rests his knees on the wall so that his legs push off and rise above the level of the horizontal bar. After that, the boy must lower his legs, depriving them of support. Then you should go down to the starting position, but as slowly as possible. That is, the child's muscles are trained in the reverse course, as his body is lowered. This is a little easier to do, however it is just as effective.

How to pull up

To begin with, the child must do a light workout.After that, the boy grabs the crossbar with a reverse grip and takes a breath. As you exhale with a sharp movement, the child must make a jerk that will allow him to bend a little at the shoulders. This small angle will be enough to begin to contract the muscles and lift the body. This simple technique will allow the child to catch up on their own, without assistance. After the chin touches the crossbar, on exhalation the body can be lowered to its original position.

How much should you pull up

One high-quality and competent pulling up is already a great achievement. For a boy, the main thing is to understand the correct technique for doing the exercise. Then everything will go like clockwork. Constant training will allow the child to increase the number of pull-ups in a single approach. According to the standards of the TRP, a boy of seven years old should be able to pull up 2-4 times, at 10 years old 3-5 times, at 12 years old 6-7 times, at 14-15 years old a child should be able to pull up 8-10 times, and older teenagers pull up 10-13 times. But this does not mean that the boy will achieve these results in one week. Only regular training will give a real result.By the way, it is better to train every other day so that the muscles have one day of rest after a heavy load.

Teach your child by example. Anyway, the boy pays attention not to your words, but to your actions. And, if the father stretches to the bar and every day performs several pull-ups, it becomes an absolute norm for the future man.

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